Wednesday, 05.30.12

Skill: Snatch Balance
100#

Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16.  Because of limited rowers, I started with the 800 m run and then rowed.

Tuesday, 01.10.12

Warm-Up:
250m Row
400m Run
Romanian deadlifts
pull-ups
sit-ups

Strength:
1 RM power cleans - I got to my long standing PR of 125 and stopped there because I'm still taking it easy with my back.

Metcon:
On the minute for 12 minutes:

Clean Complex @ 60% of 1RM (Power Clean, Hang Clean, Clean)
Max Double Unders to finish the minute
Total Double Unders: 179

Monday, 11.21.11

SWOD:  Back Squats: 65% x5, 75% x5, 85% x max reps
                                  135 x5, 155x5, 170 x5




Metcon:  For time: 
- 250m Row 
- 20 Thrusters @ Fran weight (95#) or higher 
- 250m Row 
- 15 Thrusters 
- 250m Row 
- 10 Thrusters 
- 250m Row 
- 5 Thrusters 



22:something @ 75#
800 M "cool down" run


After doing 150 wall balls last Thursday, my quads have been insanely, to-the-touch sore!  My son plopped his legs onto my lap while we were watching TV last night and I about threw him across the room. Any type of squat movement is pure torture and I've been walking like a...uh...I'm not sure exactly what but I'm sure I look pretty weird.  


So when I saw back squats and thrusters for today, I cringed but forced myself to do it.  And thanks to Jenna who was my partner, I did the metcon @75# instead of Fran weight of 65#.  My fastest 250m row was :54 and my longest (the last one) was :59. I finished at around 22 minutes, but that included a lot of waiting around time for an open rower.  

11.8.11

SWOD:Power Cleans: 2, 2, 2, 2, 2 65, 85, 105, 115, 125

Metcon:5 Rounds of:
6 Hang Power Cleans @ 100# (80% of today's top 2 rm)
12 Toes to Bar
250m Row:57, :57, :58, :57, :57